Lemon-herb tofu with Mediterranean rice
Herb-roasted tofu with rice, courgette and parsley.
About 45 min · 470 kcal · 31 g protein per serving
Vegan
Tempeh and mushroom bourguignon
Tempeh and mushrooms in a thyme-scented vegetable gravy.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the sauce reduces in 15 minutes
- Photograph the finished plate
- Time
- About 50 min
- estimated
- Serves
- 2
- see below
- Energy
- 450 kcal
- per serving
- Protein
- 33 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains soya. Check the labels on packaged ingredients:
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
Cooking steps
Boil the potatoes for 15 to 20 minutes, until tender, then drain.
Meanwhile, warm half the oil in a wide pan over medium-high heat and brown the tempeh for 5 minutes. Lift it out.
Add the rest of the oil and the mushrooms and cook for 6 to 8 minutes, until browned. Browning them before any liquid goes in is what gives the gravy its depth.
Add the onion and carrot and cook for 5 minutes, then stir in the tomato purée and cook for a minute.
Return the tempeh, add the stock and thyme and simmer for 15 minutes, until the carrots are tender and the sauce has reduced. Serve with the potatoes.
The useful detail
Brown mushrooms before adding the liquid. Once stock is in the pan they can only stew, and a stewed mushroom brings water rather than flavour.
Make it work for you
One serving is Half the pan with 125 g of potatoes. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Firm tofu instead of tempeh
Softer and milder; press it dry and brown it harder.
Per serving: about 60 kcal less, about 4 g less protein, about 3 g less fat.
Chestnut mushrooms
Deeper flavour and firmer texture. Nutrition is not recalculated.
Pearl barley instead of potatoes
Serve it over 80 g of barley, cooked, for a chewier plate.
Per serving: about 45 kcal more, about 1 g more protein, about the same fat.
Allergens: Adds gluten.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A vegan braise with real protein, because tempeh is among the densest plant sources. The gravy is stock and tomato purée rather than wine and butter.
| Energy | 450 kcal |
|---|---|
| Protein | 33 g |
| Fat | 19 g |
| of which saturates | 4 g |
| Carbohydrate | 46 g |
| of which sugars | not calculated |
| Fibre | 6 g |
| Sodium | 430 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| potatoes | 250 g | FDC 170026Potatoes, flesh and skin, raw | 193 kcal | 5.1 g |
| rapeseed or other neutral oil | 9 g | FDC 172336Oil, canola | 81 kcal | 0.0 g |
| tempeh | 250 g | FDC 174272Tempeh | 480 kcal | 50.7 g |
| mushrooms | 250 g | FDC 169251Mushrooms, white, raw | 55 kcal | 7.7 g |
| onion | 60 g | FDC 170000Onions, raw | 24 kcal | 0.7 g |
| carrot | 100 g | FDC 170393Carrots, raw | 41 kcal | 0.9 g |
| tomato purée | 15 g | FDC 170459Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | 12 kcal | 0.6 g |
| vegetable stock | 245 g | FDC 171583Soup, vegetable broth, ready to serve | 12 kcal | 0.6 g |
| dried thyme | ½ tsp | Not calculatedHalf a teaspoon of dried thyme weighs well under a gram, which is under 2 kcal at the energy density of any dried herb. | · | · |
| Whole recipe | Divided by 2 | 898 kcal | 66.4 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 2 kcal to the whole recipe. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Better on the second day, like any braise.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Creamy roasted pepper tofu pasta
Pasta in a smooth roasted pepper and silken tofu sauce.
About 25 min · 355 kcal · 18 g protein per serving
Vegan